Strength & Conditioning for the Operational Athlete
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Nice one!Moz69 wrote:Active recovery day
20 mins skipping freestyle
Dynamic animal movement warm up as previous
S&S
sets of 10
60 dble kb swings 24kg
40 single 24kg
TGU 3 each side 16kg.
Shoulders felt a bit ropey so cut short TGU
Double KB Swings at 2 x 24kg are no joke..... and 60 of them..... outstanding.Moz69 wrote: 60 dble kb swings 24kg
Barkadion wrote:Nice one!Moz69 wrote:Active recovery day
20 mins skipping freestyle
Dynamic animal movement warm up as previous
S&S
sets of 10
60 dble kb swings 24kg
40 single 24kg
TGU 3 each side 16kg.
Shoulders felt a bit ropey so cut short TGU
I do partial TGU up to half kneeling position. I've started to do so due to my low ceiling. And I love it now. It turns out to be perfect shoulder stabilizer and finisher at the same time!!
Your hips should thank you!Moz69 wrote:Barkadion wrote:Nice one!Moz69 wrote:Active recovery day
20 mins skipping freestyle
Dynamic animal movement warm up as previous
S&S
sets of 10
60 dble kb swings 24kg
40 single 24kg
TGU 3 each side 16kg.
Shoulders felt a bit ropey so cut short TGU
I do partial TGU up to half kneeling position. I've started to do so due to my low ceiling. And I love it now. It turns out to be perfect shoulder stabilizer and finisher at the same time!!
They sure Are, I do mine a bit different to save my knees I go to overhead squat position instead of kneeling then stand up
Use to do loads of single dumbell movements snatches to overhead squats cleans n split jerks few years back might throw them back into the mix.Barkadion wrote:Your hips should thank you!Moz69 wrote:Barkadion wrote:
Nice one!
I do partial TGU up to half kneeling position. I've started to do so due to my low ceiling. And I love it now. It turns out to be perfect shoulder stabilizer and finisher at the same time!!
They sure Are, I do mine a bit different to save my knees I go to overhead squat position instead of kneeling then stand up
Nice work on Ring pull-ups!!Moz69 wrote:well Start over...
Zulu I/A week1 70% 1 rep max except RPU
warm up
10 mins free stlye rope work, improved crossovers to 4 continuous... have to love this can see improvements in coordination and agility every week and really enjoying the movement
10 mins animal movements
Dynamic warm up animal movements drills 10 mins felt great afterwards noticed better wrist flexion on the FQ
wrist and hip mobility
Ape Reach
Flexion Chain Stretch
Hip Stretch
Tried full hip stretch.. more work required
loaded beast stretch
Crab reach
scorpion reach
Ape front and back crawl
FS 4x5 @ 65kg... good form deep squat elbows high solid rack
Ring Pull Ups 4x5BW first time did these was a real WTF why haven't I been doing them before moment, felt solid great form stated off palms facing away transitioned to parallel grip 1 second hang one each rep
FP 4x5 75kg nice and steady, weight felt light but slight shoulder twinge.
10 mins cooldown.
got funky with it... bit of disco on good ole spotify and strutted my my big fat ass around the garage dad dancing with some shadowboxing thrown in
Good ole disco inferno